How can I manage My Reactions to this Incident?
The incident you have experienced was like a shock to your system and your body is reacting quite normally. These reactions may last for a few days, a few weeks or even months. Try some of the following to help reduce the emotional pain associated with the incident you have experienced.
- Exercise vigorously within 24-48 hours of the incident; alternate with relaxation.
- Structure your time and keep busy; maintain normal routines.
- Don't label yourself as "crazy;" remind yourself that you are having normal reactions.
- Talk with people: your family, friends, co-workers.
- Don't numb yourself with alcohol or drugs.
- Spend some time with others.
- Give yourself permission to feel rotten and tell others you feel that way.
- Keep a journal; this is especially helpful to while away any sleepless hours.
- Do things that you especially enjoy.
- Don't make any major life changes or decisions for awhile.
- Do make as many daily decisions as possible to reassert your sense of control.
- Get plenty of rest.
- Eat well-balanced and regular meals, even if you don't feel like it.
- Don't fight recurring thoughts, images, flashbacks or dreams - they will decrease with time.
- Help co-workers by asking how they are doing and sharing your feelings about the incident.
- Reach out to others - people do care.
If you have trouble sleeping, try some of these things:
For difficulty getting to sleep:
- Avoid caffeine in coffee, tea, colas, and chocolates.
- Do some gentle stretching exercises before going to bed.
- Have a glass of milk before going to bed.
- Avoid naps in the afternoon or evening.
- Read a light book or magazine.
- Listen to relaxing music.
- Use a fan or "sound machine" to drown out noise.
For waking up at night:
- Get up and have a glass of milk.
- Don't toss and turn for more than 15 minutes - get up for at least an hour and do something productive or just enjoy the peace and quiet of the night.
For disturbing dreams:
- When you wake up with a dream or thought-provoking dream, write it down.
- Turn on a light, look around and get up to "shake" the intense feeling of the dream.
- Imagine your own ending to the dream.
For waking too early:
- Get up early and enjoy the morning.
- Go to bed later so you can sleep later.
- Maintain a routine of going to bed and getting up at the same time.
- Put darker curtains over your windows.
